It’s a new year and many of you may be looking forward to a new you. If you do not have a new year’s resolution yet, consider intermittent fasting because it offers many health benefits.

Consistency is key to achieving any goal. Here are three ways to get started with an intermittent fasting routine; more importantly, setting up a routine that you can stick to will make sure you see results!

1. Commit to a fasting window.

Fasting windows (i.e. duration in which caloric intake is avoided) will vary based on the individual’s health condition, health goals, and lifestyle. It is important to choose a fasting window that is best suited for you (or you are likely already setting yourself up for failure). Most individuals start with a 16-hour fasting window and an 8-hour feeding window.

Regardless of what fasting window you choose, make sure you follow it every day. In my personal and professional experience, getting in the habit of adhering to a fasting window is easier said than done. Helpful strategies to get in the habit include setting an alarm on your smartphone or smartwatch to mark the beginning and end of your fasting window. This alarm clock strategy works well if your fasting window is the same time every day of the week.

If your fasting window changes based on the day of the week to accommodate for a changing work schedule, setting up the alarm for different times can be cumbersome. There are apps like Zero Fasting (not affiliated) that allow you to start and end your fasting window as-you-go. The caveat is remembering to start the app timer, which is in of itself a habit to develop.

2. Plan your meals.

Waiting for your fasting window to end can feel like a dreadful experience especially in the first few days of intermittent fasting. It is common to feel ravenous and the urge to eat anything and everything during your feeding window. This behavior can sabotage your intermittent fasting goals.

Meal planning (and prepping!) can make sure your feeding window is used wisely. It is still important to make sure you are getting enough calories during your feeding window. Focusing on nutrient-dense whole foods is also important. It is nonsensical to time your meals without eating well.

Using your feeding window wisely can help curb the temptation to cave in to cravings during your fasting window.

3. Choose your support team.

Having an accountability buddy to help you stay on track can increase chances of intermittent fasting success. When you have someone checking in on you every so often will make cheating during your fasting window less appealing.

Pick someone who understands and supports your health goals. Make sure this person is easily reachable. Blaming someone who has a track record of replying days later for cheating during your fasting period is not going to cut it.

Finding someone who is also intermittent fasting will be extra helpful. No one understands the trials and tribulations of intermittent fasting better than someone else who has tried it. If you cannot find someone close to you who can intermittent fast, utilize the support groups on social media platforms (e.g. Facebook and Instagram) as support and motivation.

This is not an exhaustive list of steps for successful intermittent fasting. Proper planning and consistency are at the core of any successful intermittent fasting routine. Whatever tools and strategies you choose, stick to it.